Run in a new place and put a smile on your face

I blogged before about losing your running mojo. This usually happens after a period of training cumulating in an event, such as a half marathon, marathon or ultramarathon. Often, we can feel deflated and unsure of what to do next. In times like these I like to suggest running tourism. I see may Park runners on Twitter going out and doing Parkrun tourism, even if it’s still relatively local.

Running tourism provides you with a new route, new people and new adventures. It doesn’t matter if it’s a Parkrun, or a self-planned running route, it is important to just try and seek new adventures.

Some words of warning, if you are going to plan your own route and don’t have any outdoor navigation training, I advise you to stick to well-published trails.  If you want to know more about outdoor navigation there are many running coaches who provide that kind of training, such as the National Navigation Award Scheme.

Some well-published trails include the North Downs Way here in Kent. I have run this trail in different locations and have been able to navigate it easily. Along with well-published trails, you’ll want to make sure you bring a phone with GPS, your ID, and a compass. If you think you might get lost, get some training first. Don’t risk it.

Running tourism is a lot more fun, and safe, if you bring a friend or two along. As always there is safety in numbers, especially if you are unsure of the area you are going to be in.

Research. This is so important. Make sure you research the area you want to run in. Use ONS maps to check the terrain and pack appropriately. Check the weather before you head off and be prepared to cancel if it is going to be poor.

Resources: For parkrun, they have a list of all their events on the website. If you’re looking farther out it is worth doing your research (see above).

So, enjoy the outdoors while the weather is nicer, and get out running in new and exciting areas of your own backyard.  

Couch 2 5K resources

Now that the weather is starting to turn warmer, many people will get the inclination to start running. I started running in May of 2013, mainly for health reasons. Ans I know many others that started running in May/June, so I though I would publish some helpful Couch to 5K resources for those of you ready to become a runner.

Obviously my first stop is the NHS Couch to 5K program. It’s a 9-week program and has helpful hints on progressions. It also has an App you can follow to keep you going.

There is also the Couch25K website itself. It is also a 9-week program and has plenty of articles on running with your pet, running for beginners and a list of books to help you with your running.

BBC has a Couch 25K running challenge, if that’s the kind of thing that motivates you. Many of us do well when we’re challenging ourselves. This too is a 9-week program.

And, finally, there are many Personal Trainers who provide Couch 25K programs. Bjorn of Bjornfit has an online Couch 25K forum on Facebook and provides gym clients help with running specific training and injury prevention.

My advice as a Sports Therapist is that you progress slowly. Don’t go out too quickly, let your body adapt to the training. Often, I treat people who have started or recently started running again, who don’t let their body adapt. This can lead to shin splints (MTSS), Achilles tendinopathies, plantar fasciitis and many other injuries. So, progress no more than 10% mileage per week, and be sure to eat enough food and sleep enough in the evening to recover properly.

If you’re interested in sports injuries and injury prevention and have any questions, please email me sara@prestigesportinjury.co.uk

Ditch the watch and just enjoy running again

When we’re running we tend to have a look at a lot of numbers as we go along: distance, pace, heart rate, time. But, are we focussing too much on the numbers rather than enjoying the exercise for its own sake?

Many of us who are training for an event need to keep track of our distance, time and pace to ensure we’re on track for a successful event. However, after the event sometimes we lose focus and aren’t’ sure what to do next.

My advice is to turn off the numbers. Go out running without a watch and use your own rate of perceived exertion and don’t rely on pace numbers. It’s a good way to just get down to the bare bones of running. Try and enjoy being in the outdoors and use mindfulness techniques to check in with how your body feels from your head to your feet.

Running without fear of being slow or fast can be a freeing experience. And once you’ve found your love of running again and decide on your next event you can move back to using your watch. But, don’t let it dictate your entire life.

Bored with your routine, include your furry friend!

Have you ever thought about exercising with your dog? It’s a great way to help grow the bond between you and your dog and keep you both fit. Having a furry friend who helps keep you going even on rainy days is a huge benefit to your health and wellbeing.

But what are the best ways to exercise with your dog?

Obviously running is a good choice. Like with people make sure you progress your pet slowly and if it’s too hot bring plenty of water for them to drink or if it’s ridiculously hot skip the run.

Stand up Paddle Boarding. Probably best for smaller breeds. Be sure to start slowly to let you dog get comfortable on the board. Regardless, you’ll both likely end up in the water but that’s part of the fun!

Cycling. Once again make sure you’re not dragging your dog and start slowly until they get the hang of it. Same rules apply as with running about the heat.

Dog yoga. Okay this is more of a fun one that an actual fitness one for your dog. But it’s a great way to strengthen your bond and help check them for lumps during the massage.

If you don’t have a dog, don’t fret! There are many local dog shelters looking for dog walkers and other volunteers.

Stay sensible in hot weather

For any of you who took part in any running over the London Marathon Sunday then you’re aware of the discomfort that warm weather running can be. Especially since most of you would have been training during the cold winter and very cold March.

Now that we’re into May we need to start thinking about how we can make warm weather running more tolerable so that you keep going in the summer.

First, try running earlier or later than normal to get most of the cooler temperatures. Avoid running during the peak of the day. If you must run during the daytime, try and find a shady path or trail to avoid the heat of the sun directly.

Second, stay hydrated. This doesn’t mean drinking all the water you can on a run but more like staying hydrated during the day and day before you’re running. Be sure to drink an electrolyte drink when you’ve been training in the heat.

Third, slow down! Remember the pace you normally run at may not be comfortable or tolerable. Running at a perceived rate of exertion rather than a specific pace is more sensible.

Finally, if it’s too hot and you have access try running on a treadmill. Especially for shorter runs this may be the best choice to keep you going.

And remember if you’re on medication make sure to check if they have a sensitivity to heat.

Please stay safe in the heat and enjoy the weather!

I've lost my running mojo!

It’s happened to all of us, we lose our running mojo. Maybe it’s post-marathon and you find yourself lacking motivation or we lose the passion for running. Whatever the reason it’s very common and you shouldn’e beat yourself up about it.

If you’ve lost your running mojo and need some inspiration to get it back why not try these ideas:

·         Read running books for motivation. Some good ones are Born to Run by Christopher McDougall, Running for My Life: How I built a better me one step at a time by Rachel Cullen, The Terrible and Wonderful Reasons Why I Run by Matthew Inman (this one is hilarious!)

·         Check out some running blogs: Here are a few, but there are tons out there! http://www.lazygirlrunning.com/blog, http://eatprayrundc.com/, http://www.dreamingoffootpaths.co.uk/

·         Try some different types of exercises such as swimming, triathlons, cycling and weightlifting. Having some variety can help you find your love of running again.

·         Find a new path or trail to run. Sometimes a change of scenery is all you need to get the mojo back.

·         Forget about training or racing, ditch the watch and just go run for fun. Often we put ourselves under too much pressure to perform and we forget why we love running.

·         Try some Parkrun tourism. Running in different places can help chase the boredom of the same old route away.

·         Run with a friend or friends, make a morning of it and end it all with a yummy breakfast or lunch!

Don’t be ashamed if you’ve lost your mojo, we all do. It’s just part of running and is often a short phase which passes.

No shame in being a newbie runner

Inspired by the upcoming marathon season, but not sure where to start? You’re not alone. All of us started as a newbie, so don’t be afraid or feel intimidated as there are many resources that you can use to get you started.

First, while information is good, don’t get too wrapped up in it. It’s best to just get out there and be proud of every milestone.

Equipment:

This is my bug bear. As a graduate sports therapist, I see many people who are having foot, ankle and knee pain, often due to improper shoes. So, my first rule is to get your gait checked. NOT by a high street store. Go to a specialist shoe store with appropriate gait equipment and advice. Two near me in Kent are: Up & Running, Sevenoaks and The Running Hub, Tunbridge Wells. You can also seek the advice of a local podiatrist.

Having the appropriate shoes is important especially when you start racking up the miles, you’ll thank me later.

Athletic Clubs:

A great way to make new friends and get support is through an athletic or running club. Most have organised runs twice a week and participate in races throughout the year. Clubs are also a good way to work on technique.

Injury Prevention:

Now this is a biggie! There are a ton of resources for injury prevention, however, the best advice I can offer is to make sure you include strength training into your regime. I have a beginners program here which will help you to get started without little equipment. It’s important to work your posterior chain, single-leg strength, core strength and hip mobility. This will make you a more efficient runner and help reduce injuries.

Another way to reduce injuries is to make sure you progress slowly. Don’t push yourself into injury. Don’t progress more than 10% per week, meaning if you run 6 miles per week, you should only progress by .5 miles the following week. It is also important to allow your body to recover after training, give yourself at least one day of non-running after a day of running, or plan on running 3 times per week.

If you do get injured don’t try and Google for help. Go see a Graduate Sports Therapist or Sports Physiotherapist and get your injury assessed and appropriate rehab started. I focus on sports injury rehab, as do many other sports therapists, but please ensure the person you are seeking help from is qualified. A graduate sports therapist or Level 6 is qualified to assess and diagnose injuries using clinical reasoning to give you the best rehab possible. Anything less than 5 is not qualified to assess injuries, so be sure to check their website and make sure they’re qualified.

Running Plans:

If you’re just starting out, try the NHS Couch to 5k training plan. It’s a run/walk program that’s great for getting you started. You can even use Parkrun as a way to help improve your running and meet new people, to find your nearest parkrun click here. When you complete that you can move on to the 5k to 10k plan, Cancer Research has some training plans that could get you started.

Nutrition:

I’m not a nutrition expert but eating fruits and vegetables and unprocessed foods are best. I have used books such as Fast Fuel – Food for Running as a guide, but there are a ton of resources out there. If you have money to spend you can also seek the advice of a local nutritionist who can help you meet your goals.

Coaching:

There are some great online running coaches that you can use to help you reach your goals. By using an online coach, you can relax and let them put together your plan. This means all you need to do is get up and go running. Two online coaches I can recommend are Kyle Kranz, he’s based in America, but does his plans and coaching online for anyone in the world. The other is Alexa Duckworth-Briggs from On the Run Health and Fitness who is a running coach, outdoor leader, sports massage and offers nutrition advice, she’s based in the UK.